Quote:
Originally Posted by MAC_Whore
Resident Dude-
What was your workout/diet routine? Supplements? Just curious what that took. Did you follow all or parts of any program? I'd love some details.
-Resident MAC Whore
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Workout Routine:
For the most part was wieght training 4 days a week with HIIT cardio on the "off" days. However there were changes in my program that for a few weeks at a time I was lifting wieghts 6 days a week with no cardio at all.
Mostly broken up as such: Chest/Shoulders/Triceps, Back/Biceps/Abs, Legs/Calves varied up and done once or twice a week depending on what the program called for.
My HIIT Cardio was as is:
4 minutes jogging warmup(or bicycle)
10sec full-on sprint/50sec jog
12sec sprint/48sec jog
14/46
16/44
18/42
20/40
20/40 starting over and pyramiding down back to the 10/50 split
Then a final 4 minutes of jogging for cooldown
The last 4 minutes I am totally wasted. The point of it is to spike the heart rate so it keeps the calories burning after I'm done. The cardio only takes 20minutes total time because somewhere after that the cortisol hormone is released and causes fat to store more. Since I'm trying to save muscle and burn fat, this is supposed to be the most optimal way. Beforehand for 4 months I was awaking at 4:30am and walking on a treadmill for almost an hour every morning on an emtpy stomach, only to find out that I was really only burning muscle off due to early morning cortisol release. Which brings me to my supplements...
Supplements:
Opitmum Nutrition Whey Chocolate Protien - HIGHLY reccomended, best taste and value
Green Tea w/calcium - antioxidants preserve muscle, and the calcium helps my bones because calcium is used to process the protien(in a high protien, moderate carb/fat diet, it's good)
Animal Pak
Cytomax - during training
Those are the ones I usually stuck with, however I did throw in some Nitric Oxide supplements along with
Anagen
The Diet:
basically broken down to the macronutrient contents:
Meal #1 - 50g protien, 15% of daily carbs, 5<g fat
Meal #2 - 50g protien, 1<% carbs, 15g fat
Meal #3 - 50g protien, 1<% carbs, 15g fat
Meal #4(1.5 hours pre training) - 50g Protien, 35% carbs, 5<g fat
**Consume a shake containing 30/40g whey & 20% carbs in the form of dextrose/maltodextrose during training**
Meal #5(30 min PWO) - 50g protien, 25% carbs(low GI), 5<g fat
Meal #6 - 50g protien, 1<% carbs, 15g fat
Meal#7 usually a before bedtime shake or whenever I woke up in the middle of the night - 50g protien
I followed this from mid-April or so? After doing it all wrong since February. But I think I gained a little muscle back in the process, and I also was allowed alot more carbs that I thought I needed to ditch. It's a "cut fat/keep muscle" type program and I actually saw results alot faster than what I had set out for myself before. Research goes along way rather than trying to tackle something on your own with no previous experience.
Anyway, hope this was enough details...
